• 500 ml (2 cups) chocolate milk
• 500 ml (2 cups) strawberry yogurt
• 250 ml (1 cup) frozen or fresh strawberries
• 1 banana

• 2 cups chopped broccoli florets
• 1 cup snow peas, cut into 1-inch pieces
• ½ cup sliced onion
• ½ medium red bell pepper, sliced
• 3 cups torn romaine lettuce
• ¾ cup drained mandarin orange sections
• ½ cup water chestnuts
• 8 ears canned baby corn, drained and cut in thirds
• ¼ cup dried cranberries

• 3 Tbsp olive oil
• 3 Tbsp frozen orange juice, thawed
• 1½ tsp balsamic vinegar
• ½ tsp crushed fresh garlic
• 4 tsp lemon juice
• 1 tsp granulated sugar

The awards honour the top brands used in Canadian households, and will be announced in a special Winter Food Issue.

In the meantime, readers can vote and participate in the Canadian Family Creative Cook Challenge, during which they must use ingredients provided by Canadian Family to create a  dessert.

My challenge involved pancake mix, plain yogurt, barbecue sauce and more. I came up with Crunchy Chicken Salad Waffle Wraps. I used the pancake mix and yogurt help to create a light fluffy waffle that stays soft and can be used to wrap the chicken, or simply serve it on top.

Crunchy Chicken Salad Waffle Wraps
Prep time: 20 mins.
Marinating: 10 mins.
Cooking: 15 mins.

Ingredients:

• 1 cup (250 mL) Aunt Jemima Original pancake mix
• 2 eggs 
• 1 cup (250 mL) Activia plain yogurt
• 1/3 cup (75 mL) milk
• 2 tbsp (25 mL) butter

Crunchy Chicken

• 1/3 cup (75 mL) Diana gourmet barbecue sauce
• 2 tsp (10 mL) Dijon or yellow mustard
• 1/2 tsp (2 mL) thyme
• 1 pkg (425 g) Maple Leaf Prime boneless skinless chicken breasts, cut into strips
• 3 cups (750 mL) Doritos nacho chips (Nacho cheese or Cool Ranch)
• 2 pkgs Toddler Mum Mums
• 2 tbsp (25 mL) chopped fresh parsley or basil
• Romaine lettuce leaves

Preparation:

1. Place pancake mix in bowl; set aside. In another bowl, whisk eggs, yogurt, milk and butter. Whisk into pancake mix until smooth.

2. Heat waffle iron. For each waffle brush lightly with oil; pour in scant ½ cup (125 mL) of the batter. Close lid and cook for about 4 minutes or until steam stops and waffle is golden. Remove gently and repeat with remaining batter; set waffles aside.

3. Crunchy Chicken: In shallow baking dish, whisk barbecue sauce, mustard and thyme. Add chicken and turn to coat evenly; set aside for 10 minutes or cover and refrigerate 8 hours.

4. Meanwhile, combine nachos and mum mums in resealable bag and crush into fine crumbs. Add parsley. Place a few chicken strips in bag and shake to coat. Place coated chicken on parchment paper lined baking sheet and repeat with remaining chicken. Bake in 425 F (220 C) oven for 15 minutes or until no longer pink inside. Top waffles with lettuce and chicken. 

Emily Richards is a professional home economist, cookbook author and a tv celebrity chef.  For more, visit
emilyrichardscooks.ca.

I prefer to use homemade pesto, which has fewer calories and less fat than store-bought pesto. This pesto recipe makes more than what you will use for the salmon; keep it refrigerated for later use. To toast the pine nuts or almonds, place a dry skillet over high heat, add the nuts and stir often for about three minutes.

Salmon With Pesto and Cream Cheese

Ingredients

• 1 1/2 lb salmon fillet, cut into 6 fillets (about 4 oz. each)
• 1/4 cup low-fat cream cheese (about 2 oz), softened
• 2 tbsp pesto
• 2 tbsp toasted pine nuts (or chopped toasted almonds)

Pesto

• 1 cup fresh basil leaves
• 2 tbsp grated Parmesan cheese
• 1 tbsp toasted pine nuts
• 2 tbsp light cream cheese, softened
• 1 tsp finely chopped garlic
• 3 tbsp chicken stock (or vegetable stock or water)
• 2 tbsp olive oil

Preparation:

1. Preheat the oven to 425°F. Line a rimmed baking sheet with foil and lightly coat with cooking spray.

2. For the pesto, place all the ingredients in the bowl of a food processor and purée until smooth. Add more water if too thick. 

3. Combine the cream cheese and pesto in a small bowl until smooth.

4. Make a small vertical slit on the top of each salmon fillet to within 1/4 inch of each end and about 1/2 inch deep. Stuff each fillet by dividing the pesto filling between the 6 fillets.

5. Arrange the spinach, cucumber and olives on a large serving platter. Top with roasted vegetables.

6. Place on the prepared baking sheet and bake for 10 minutes per inch of thickness. Garnish the plate with toasted nuts before serving to your brunch guests.

Warm Spinach Salad

This salad must be served warm so the cheese softens over the warmed mushrooms. Use any variety of mushroom. The key is to cook them on a medium-high heat until all moisture evaporates.

Ingredients:

Salad
3 cups oyster mushrooms, sliced in half
8 cups baby spinach
1/2 cup shredded Asiago (or Parmesan) cheese

Dressing

• 2 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 Tbsp light mayonnaise
• 2 tsp honey
• 1/2 tsp finely chopped garlic
• 1/2 tsp Dijon mustard
• pinch of salt and pepper

Preparation:

1. Lightly coat a nonstick skillet with cooking spray and sauté mushrooms over medium heat for about 8 minutes, or just until no longer wet and slightly browned. Keep warm.

2. Prepare dressing by whisking olive oil, balsamic vinegar, mayo, honey, garlic, mustard, salt and pepper.

3. Place spinach, sautéed mushrooms and Asiago in a serving bowl. Pour dressing over salad and toss. Serve immediately.

Just when you’ve managed to get past all of those Halloween treats (and the accompanying sugar highs), Christmas candy canes show up.

And when you’re done with those, Valentine’s chocolates start appearing.

Then they make way for eggs, chocolate bunnies and cream-filled chicks. I’m really looking forward to a few months without a treat-oriented holiday in sight.

Meanwhile, I’m selling my kids on the idea of spring-themed treats as a replacement for excess chocolate eggs. These lemon squares might just help me to convince them.

If you can find Meyer lemons, they really are worth the extra expense. Not as sour as regular citrus, they’re vibrant tasting and very easy to juice and zest. But any lemon will do. The addition of the wheatgerm to the crust gives it a nutty flavour, which is a nice foil for the lemony-ness of the squares.

This is a recipe with lots of opportunities for kids to get involved.

They can help with pressing the crust into the pan, cracking eggs, grating the frozen butter.

And, of course, they can do what they do best: Scarf back the resulting delicious treats.

Ingredients:

• 2 cups (500 mL) all purpose flour
• 1/3 cup (75 mL) wheat germ
• 1/3 cup (75 mL) icing sugar
• 3/4 tsp (4 mL) salt
• 2 sticks frozen butter

Filling:

• 1 1/2 cups (375 mL) granulated sugar
• 1/3 cup (75 mL) all purpose flour
• 1/4 tsp (1 mL) salt
• 1 tbsp (15 mL) grated lemon rind
• 3/4 cup (175 mL) lemon juice (about 4 Meyer lemons)
• 3 eggs
• 1 egg yolk
• Icing Sugar

Preparation:

1. In a bowl, combine the flour, wheat germ, icing sugar and salt. Grate the sticks of frozen butter with a cheese grater into the flour mixture. Toss the frozen butter curls into the flour mixture until you have a mealy texture. Press the loose dough into 13 x 9 inch (3 L) baking dish and use your hands to flatten it. Refrigerate for the dough for about 15 minutes.

2. Bake the rust in a 350 F (180 C) oven for about 15 to 18 minutes or until it’s just beginning to turn golden.

3. Filling: In a bowl, whisk together the sugar, flour, salt, lemon rind and juice, eggs and egg yolk. Whisk until ingredients are well blended. Gently pour the filling mixture onto the hot crust. Bake for 18 to 20 minutes or until the filling has just set.

4. Allow to cool completely before slicing into squares. Dip your knife in warm water before each cut to ensure clean cuts.                                

Recipe courtesy of Sweet Potato Chronicles.    

Spicy Tofu and Bok Choy

Ingredients:

• Half pkg (350 g) extra firm tofu
• 2 tbsp (25 mL) all purpose flour
• 2 tsp (10 mL) sesame seeds
• 1 tbsp (15 mL) sesame oil
• 2 tbsp (25 mL) vegetable oil
• 3 baby bok choy
• 1 tbsp (15 mL) chopped fresh ginger
• 2 cloves garlic, minced
• 1/2 tsp (2 mL) Asian garlic chili paste
• 1/2 cup (125 mL) water
• 2 tbsp (25 mL) low sodium soy sauce
• 2 tbsp (25 mL) rice vinegar
• 3 tbsp (45 mL) smooth peanut butter
• 3 tbsp (45 mL) chopped peanuts (optional)

Preparation

1. Slice tofu lengthwise into 4 slices and pat with paper towel. In shallow dish, combine flour and sesame seeds. Brush tofu with sesame oil lightly, reserving remaining and coat tofu in flour mixture on both sides.

2. In a non-stick skillet, heat vegetable oil over medium high heat and fry tofu for about 8 minutes, turning once. Remove to paper towel lined plate; set aside. Wipe out skillet.      

3. Return skillet to medium heat and add reserved sesame oil. Add bok choy, ginger, garlic and chili paste and cook, stirring gently for 2 minutes. Cover and steam for about 3 minutes or until tender crisp. Uncover and remove bok choy to plate with tofu. Add water, soy sauce and rice vinegar to skillet and bring to boil. Whisk in peanut butter until smooth. Return bok choy and tofu to sauce and stir to coat in sauce. Serve sprinkled with peanuts if using.

Tropical Chicken Curry

Ingredients

• 1 tbsp (15 mL) vegetable oil
• 12 oz (375 g) boneless skinless chicken breasts, chopped
• 1/2 tsp (2 mL) pepper
• 1/4 tsp (1 mL) salt
• 1 onion, chopped
• 1 small red bell pepper, chopped
• 2 cloves garlic, minced
• 1 tbsp (15 mL) mild curry paste or powder
• 1 1/2 cups (375 mL) chicken stock
• 1 bay leaf
• 3 firm ripe mini bananas
• 1 cup (250 mL) chopped fresh or canned pineapple
• 1 tbsp (15 mL) cornstarch

1. In large non-stick skillet heat oil over medium high heat. Add chicken and sprinkle with salt and pepper; cook, stirring for 5 minutes. Remove to plate. Add onion, red pepper and garlic to skillet and cook, stirring for 3 minutes or until softened. Add curry paste and cook, stirring for 1 minute. Add stock and bay leaf and bring to boil.

2. Meanwhile, peel and chop bananas into 1 inch (2.5 cm) chunks and add to skillet with reserved chicken and simmer for about 5 minutes or until chicken is no longer pink inside. Add pineapple and stir to combine.

3. In small bowl, whisk together cornstarch and 1 tbsp (15 mL) of water. Add to skillet and stir to combine. Simmer for 1 minute or until thickened slightly.

Makes 4 servings.

Garlic and Spinach Manicotti

Ingredients

• 1 pkg (350 g) fresh pasta sheets
• 16 cups (4 L) baby spinach, washed (about 425 g)
• 1/4 cup (50 mL) extra virgin olive oil
• 10 cloves garlic, minced
• 2 tsp (10 mL) dried oregano leaves
• 1/2 tsp (2 mL) hot pepper flakes
• 1 tub (500 g) ricotta cheese
• 1 egg
• 1/3 cup (75 mL) crumbled feta cheese
• 1/4 cup (50 mL) chopped fresh parsley
• 1/2 tsp (2 mL) salt

Creamy Rose Sauce:

• 2 cups (500 mL) tomato basil or marinara pasta sauce
• 3/4 cup (175 mL) whipping cream
• 2 tbsp (25 mL) chopped fresh basil

Preparation:

1. In large pot of boiling water cook, pasta sheets 3 at a time for about 5 minutes or until tender but firm. Remove with slotted spoon and run under cold water and place on clean tea towel. Cut each in half crosswise; set aside.

2. With water clinging to the leaves, place spinach in large skillet, in batches and cook over medium high heat, turning occasionally for about 8 minutes or until wilted. Remove to colander and let drain. Press to remove some of the liquid from spinach.

3. Return skillet to medium heat and add oil, garlic, oregano and hot pepper flakes and cook for 2 minutes or until garlic begins to turn golden. Add spinach and toss to coat. Scrape into large bowl; let cool slightly. Add ricotta, egg, feta, parsley and salt and stir to combine well.

4. Spread about 3 tbsp (45 mL) of the spinach mixture along one short side of pasta sheet and roll up. Repeat with remaining pasta sheets and filling; set aside.

Creamy Rose Sauce:
In saucepan, combine pasta sauce and whipping cream. Bring to boil and add basil. Pour enough of the sauce to cover bottom of greased 13 x 9 inch (3 L) casserole dish. Place manicotti snugly into sauce and pour remaining sauce evenly over top. Cover with foil and bake in 350 F (180 C) oven for about 30 minutes or until bubbly. Uncover and bake 10 minutes or until slightly golden. Makes 14 manicotti, enough for 6 to 8 servings.

There's the usual stuff at airports like bananas, apples and the occasional cheese string, but I like things that pack a nutritional punch as well as, you know, pack well. These granola balls are full of protein, fiber and vitamin A (thank you, cranberries.) They're perfect for little fingers to eat, and it's a fun and quick pre-flight project for your miniature baker(s).

Cranberry Granola Balls

Ingredients

• 2 cups (500 mL) old-fashioned rolled oats
• 1/2 cup (125 mL) unsweetened shredded coconut
• 1/2 cup (125 mL) agave nectar
• 1/4 cup (50 mL) packed brown sugar
• 1/2 cup (125 mL) sunflower butter (no nut worries)
• 1/2 cup (125 mL) homemade or store-bought granola
• 1/2 cup (125 mL) unsweetened dried cranberries

Preparation

1. Spread oats and coconut out on baking sheet and toast in 350 F (180 C) oven for about 10 minutes or until lightly brown.

2. In sauce pan, combine sunflower butter, agave and brown sugar over medium heat. Stir until brown sugar is completely blended. Stir continuously so mixture doesn’t burn.

3. Add oat mixture, granola and cranberries to sugar mixture and stir to combine. Let cool slightly. With moist hands, roll a teaspoonful (5 mL) of the mixture in palm of hands to create bite-size balls. Place on plate and refrigerate for about an hour to harden. Store in an air-tight container at room temperature for up to one week.

Mulled Cranberry Tea

Ingredients

• 6 cups (1.5 L) cranberry juice
• 1 cup (250 mL) boiling water
• 2 tea bags
• 1/2 cup (125 mL) dried cranberries (optional)
• 1/3 cup (75 mL) sugar
• 1 large lemon, cut into 1/4-inch (5 mm) slices
• 6 whole cloves
• 4 cinnamon sticks
• Thin lemon slices and cinnamon sticks

Preparation

1. In slow cooker crock combine juice, water, tea bags, cranberries, if using, sugar, lemon, cloves and cinnamon sticks. Cover and cook on low for 3 to 5 hours. 

2 . Ladle into mugs and garnish with lemon slices and cinnamon sticks.

Buttermilk Pancakes

Ingredients

• 1 1/2 cups (375 mL) all-purpose flour
• 3 tbsp (45 mL) granulated sugar
• 1 tsp (5 mL) baking powder
• 1 tsp (5 mL) baking soda
• 1/4 tsp (1 mL) salt
• 1 3/4 cups (425 mL) buttermilk
• 1 egg
• 2 tbsp (25 mL) butter, melted
• 2 tsp (10 mL) vanilla
• 1 tbsp (15 mL) vegetable oil

2. In another bowl, whisk together buttermilk, egg, butter and vanilla. Pour over flour mixture and whisk until combined but still slightly lumpy.

3. Brush large nonstick skillet or griddle with some of the oil and place over medium high heat. Pour batter using 1/4 cup (50 mL) measure and spread out slightly to form pancakes. Cook until bubbles begin to appear on top, about 3 minutes. Flip over and cook until golden brown, about 1 minute. Remove to plate and repeat with remaining batter.

Makes about 16 pancakes.

Tip: For larger pancakes use a 1/3 cup (75 mL) or 1/2 cup (125 mL) measure or ladle.

Mardi Gras Catfish Gumbo
Ingredients

• 2 tbsp (30 mL) vegetable oil
• 1 cup (250 mL) each chopped celery, chopped green pepper and chopped onion
• 2 garlic cloves, minced
• 4 cups (1 L) low-sodium beef broth
• 1 can (14-oz/398-mL) tomatoes
• 1 package (10-oz/300 g) frozen cut okra
• 1 tsp (5 mL) salt
• ½ tsp (2 mL) each dried thyme and oregano leaves and cayenne pepper
• 1 bay leaf
• 4 U.S. Farm-Raised Catfish fillets, cut into 1-inch (2.5 cm) pieces

1. In Dutch oven or a large heavy saucepan heat oil over medium heat. Add celery, green pepper, onion and garlic and cook for about 5 minutes or until softened.

2. Add broth, tomatoes, okra, salt, thyme, oregano, cayenne and bay leaf. Bring to a boil. Reduce heat to medium-low, cover and simmer stirring occasionally for 30 minutes.

3. Add catfish pieces and simmer, uncovered, for 15 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.

4. Serve gumbo in large shallow pasta bowls over cooked rice.

Makes 4 servings.

Tip: Canadian grocery stores are now selling more sustainable fish at their fresh fish counters. U.S. Farm-Raised Catfish has been recommended by the prestigious Monterey Bay Aquarium as an environmentally wise fish selection that does not impact on the world’s oceans and supply of seafood. Raised in clean underground aquifers and top-fed a gourmet diet of floating puffed grains, it doesn’t have a fishy taste or aroma. Recipe and photo courtesy of U.S. Farm-Raised Catfish.  

For U.S. Farm-Raised Catfish recipes, information and cooking tips, visit www.catfishinstitute.ca.

My haddock couldn't be simpler. I whisk eggs, mayo and mustard in one shallow bowl, and fill a second with panko breadcrumbs. I then dredge haddock fillets through the egg mixture, then through the panko, then bake them on a sheet in the oven.

That's it. And they're delicious.

But I'd wanted to add the gentle, yet complex, spicy heat of red curry paste. I'd always focused on adding the curry paste to the egg mixture, but no matter how much I added I never was able to taste it. Ditto when I added it to my breadcrumb mixture (a messy proposal).

I'd basically given up. Then it occurred to me. I was putting the curry paste in the wrong place. Instead of adding it to the coating, I removed the mayo from the coating, whipped it with the curry paste, then slathered that on a bun, added the fish and called it a day.

It was marvellous. Finally, haddock and Thai red curry paste together

'Fried' Haddock Sandwich With Red Thai Curry Mayo
Start to finish: 30 minutes
Ingredients

• 2 eggs
• 1 tsp (5 mL) Dijon mustard
• 1 1/2 cups (375 mL) panko breadcrumbs
• 1 lb (500 g) haddock fillets, divided into 4 pieces
• Salt and ground black pepper
• 1/4 cup (50 mL) light mayonnaise
• 1 tbsp (15 mL) Thai red curry paste
• 8 large Boston or bibb lettuce leaves
• 4 hamburger buns

Preparation

1. In a wide, shallow bowl, whisk together eggs and mustard. In another wide, shallow bowl, place breadcrumbs.

2. Season haddock with salt and pepper. Dredge each piece of haddock in egg mixture, letting excess drip off then coat in breadcrumbs evenly on both sides. Arrange fillets on greased baking sheet. Bake in 400 F (200 C) oven for about 10 minutes or until fish flakes when tested with a fork.

3. Meanwhile, in small bowl, whisk together mayonnaise and curry paste. Divide mixture over the bottom half of each bun, then top each with 2 lettuce leaves. Set haddock over lettuce and serve immediately.

Makes 4 servings.

Ingredients

• 3 mild Italian sausages (about 12 oz/375 g)
• 2 tsp (10 mL) olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tsp (10 mL) chilli powder
• 1 tsp (5 mL) dried oregano leaves
• 1 1/2 cups (375 mL) italian style or arborio rice
• 2 cups (500 mL) marinara pasta sauce
• 2 cups (500 mL) chicken stock
• 1 cup (250 mL) water
• 1 can (19 oz/540 mL) red kidney beans, drained and rinsed
• 1 green pepper, chopped
• 1/4 tsp (1 mL) pepper

Preparation

1. Remove casings from sausages. Cook in pot over medium high heat for about 5 minutes or until no longer pink.

2. Reduce heat to medium and add oil. Add onion, garlic, chilli powder and oregano and cook for about 5 minutes. Add rice and stir to coat. Add tomato sauce, chicken stock and water; bring to boil. Add beans, pepper and pepper. Cover and simmer, stirring occasionally for about 15 minutes.  

Arugula and Basil Pizza

Ingredients

• 3/4 cup (175 mL) tepid water (about 105 F/40 C)
• 2 1/4 tsp) instant dry yeast
• 1 cup (250 mL) all-purpose flour
• 1 cup (250 mL) spelt flour
• 1 tsp (5 mL) salt
• 3 tbsp (45 mL) olive oil

Toppings

• 2 tbsp (30 mL) olive oil
• 8 oz (250 g) cremini mushrooms, sliced
• 2 cloves garlic, minced
• 1 jar (14 oz/398 mL) marinated artichokes
• Salt and pepper
• 1 tsp (5 mL) grated lemon rind
• 1/4 cup (50 mL) basil pesto
• 3 tbsp (45 mL) sour cream
• Cornmeal for sprinkling
• 12 slices prosciutto
• 2 oz (60 g) shaved Parmesan cheese
• 2 cups (500 mL) lightly packed baby arugula leaves
• 1/3 cup (75 mL) lightly packed fresh basil leaves

1. In large bowl, stir water and yeast together, add all purpose and spelt flours, salt and oil until ragged firm dough comes together. Turn out onto a lightly floured surface and knead for about 1 minute or until dough feels elastic and smooth. Place dough in a lightly oiled bowl and cover with plastic wrap and let rest for 30 minutes.

2. Toppings: Meanwhile, in large skillet heat oil over medium heat; cook mushrooms and garlic for 5 minutes or until softened.  Add artichokes and lemon rind and cook, stirring for about 2 minutes or until warmed through. Season with salt and pepper to taste.

3. In a small bowl, stir pesto and sour cream together.

4. Place a baking tray or pizza stone in oven and preheat to 500 F (260 C).

5. Divide pizza dough into 2 discs. On lightly floured surface, roll out each piece to about 9 inches (23 cm) across. Remove heating pan or stone from oven and sprinkle lightly with cornmeal. Place rolled crust on pan or stone and spread a thin layer of the pesto mixture all over. Arrange prosciutto on top and spoon mushroom filling over top and bake for 10 to 15 minutes or until edges are golden.

6. Sprinkle pizzas with Parmesan and top with basil and arugula immediately before serving.

Makes 4 to 6 servings.

Tip: Use a vegetable peeler to shave the Parmesan from a wedge over the pizza.

Ice Wine Chocolate Truffles

Celebrate the Oscars with a hint of Canadiana and include the sweet nectar of ice wine. My favourite is Stratus Ice Wine Red 2007 with its strawberry rhubarb notes. Its sweet decadence with the chocolate is the perfect accompaniment to celebrate all the winners.

Ingredients

• 8 oz (250 g) high-quality bittersweet chocolate, chopped   
• 3/4 cup (175 mL) unsalted butter
• 3/4 cup (175 mL) 35% whipping cream
• 3 tbsp (45 mL) ice wine

Coating

• 12 oz (375 g) high-quality bittersweet or white chocolate, chopped   
• Gold flakes for garnishing

Preparation

1. In heatproof bowl set over hot water, melt chocolate and butter. Let cool to room temperature for about 1 hour.

2. Meanwhile, in bowl, whip cream until stiff peaks. Fold half into chocolate mix; fold in ice wine then remaining whipped cream until combined. Using mini ice cream scoop (5 mL) scoop onto parchment paper lined baking sheet and freeze for 1 hour or until firm.

3. Coating: In heatproof bowl set over hot, not boiling, water, melt chocolate; keep warm. Using two forks quickly dip each truffle into chocolate to coat, letting excess drip. Place on parchment paper lined baking sheet. Sprinkle top with gold flakes and repeat with remaining truffles. Refrigerate for 15 minutes or until set.

Extravagant Oscar Popcorn

For a night when celebs bask in the luxury of all things expensive, only the finest ingredients could create buttery rich popcorn as good as this one. And only a champagne flute will do for serving.

Ingredients

• 2 tbsp (25 mL) canola oil   
• 1/2 cup (125 mL) popcorn kernels
• 1/2 cup (125 mL) butter
• 1/4 cup (50 mL) freshly grated Parmigiano Reggiano cheese   
• Pinch each Fleur de sel and freshly ground black pepper

Preparation

1. In large pot, heat oil over medium. Add kernels and shake pot to coat kernels. Cover with lid and cook, swirling pot occasionally until popping begins.

2. Slightly askew lid to create a small steam vent and cook, swirling pot for about 4 minutes or until popping begins to slow down. Remove from heat and let stand covered until all popping stops. Remove lid and place in bowl.

3. In saucepan, melt butter over medium heat. Place cheese in bowl. Gently pour butter into cheese, making sure to pour in  only the butter and not the creamy whey. Discard whey. Add salt and pepper to butter and cheese mix; stir until cheese is melted. Drizzle over popcorn and toss until coated.

Turkey Cutlets with Praline Sauce

Ingredients

• 3/4 cups (175 mL) dry breadcrumbs
• 1/2 cup (125 mL) finely chopped pecans
• 2 tbsp (30 mL) finely chopped fresh sage
• 1/2 tsp (2 mL) hot pepper flakes (optional)
• 1/4 tsp (1 mL) each salt and pepper
• 1/2 cup (125 mL) all-purpose flour
• 2 eggs, beaten
• 1 tbsp (15 mL) cold water
• 1 1/2 lb (750 g) turkey cutlets

Praline Sauce

• 1 cup (250 mL) packed brown sugar
• 3/4 cup (175 mL) water
• 1/4 cup (50 mL) butter
• 1/4 cup (50 mL) liquid honey
• 1 tsp (5 mL) hot pepper flakes or hot pepper sauce
• 1/2 tsp (2 mL) salt
• 1 cup (250 mL) pecan halves, toasted

Preparation

1. In large bowl, combine breadcrumbs, pecans, sage, hot pepper flakes, if using, salt and pepper; set aside.

2. Place all-purpose flour on a large plate and place eggs and water in a shallow bowl. Dredge each cutlet in flour, shaking off excess. Then dip into egg mixture, coating both sides well. Coat both sides of cutlet in breadcrumb mixture.

3. Place cutlets on an oiled baking sheet and bake in centre of 350 F (180 C) oven for 30 minutes or until lightly browned and cooked through. Set aside.

4. Praline Sauce: Meanwhile, in heavy-bottomed saucepan combine sugar, water, butter and honey. Bring to a gentle boil over medium heat, stirring frequently until thickened. Stir in hot pepper flakes, salt and pecan halves. Let cool for about 10 minutes then spoon over cutlets and serve. 

Turkey And Broccoli Pasta
Preparation Time: 20 minutes
Cook Time: 20 minutes

Ingredients

• 1 tbsp (15 mL) extra virgin olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 tsp (10 mL) dried oregano leaves
• Pinch hot pepper flakes
• 1 can (28 oz/796 mL) diced tomatoes
• 1/2 tsp (2 mL) salt
• Pinch pepper
• 4 cups (1 L) penne rigate pasta
• 3 cups (750 mL) chopped fresh broccoli
• 6 oz (180 g) deli sliced roast chicken or turkey, chopped
• 1/4 cup (50 mL) chopped fresh Italian parsley
• 1/3 cup (75 mL) grated Parmesan cheese

1. In large non-stick skillet, heat oil over medium heat and cook onion, garlic, oregano and chillies for about 5 minutes or until softened. Add tomatoes and salt; bring to boil. Reduce heat and simmer for about 15 minutes or until thickened.

2. Meanwhile, in large pot of boiling salted water cook pasta for 8 minutes. Add broccoli and cook for 2 minutes or until pasta and broccoli are tender but firm. Drain and return to pot. Add tomato sauce, turkey, parsley and Parmesan and toss to coat.

Makes 4 servings.

Tip: You can purchase flavoured chicken or turkey in the deli to add another hit of flavour to the pasta dish if desired.

French Onion Soup with Wild Mushrooms
Preparation Time: 20 minutes
Cook Time: 35 minutes
Ingredients

• 1/4 cup (50 mL) dried porcini or other dried mushrooms
• 1/2 cup (125 mL) boiling water
• 1/4 cup (50 mL) butter
• 2 large Spanish onions, thinly sliced
• 2 lbs (1 kg) wild mushrooms, such as shitake, cremini, oyster, or king, trimmed and thinly sliced
• 4 cloves garlic, minced
• 1 tbsp (15 mL) chopped fresh thyme or 1 tsp (5 mL) dried
• 1/3 cup (75 mL) dry sherry or Madeira wine
• 8 cups (2 L) vegetable or chicken stock
• 16 slices of baguette
• 6 oz (175 g) Cambenzola cheese, sliced

Preparation

1. Place mushrooms in small bowl and pour water over top. Let stand 15 minutes or until softened. Drain, reserving water and chop mushrooms; set aside.

2. Meanwhile, in large soup pot, melt butter over medium high heat and cook, onions for about 10 minutes or until softened. Add mushrooms, garlic and thyme and cook for about 15 minutes or until no liquid remains. Add sherry and cook for about 5 minutes or until evaporated. Add stock and bring to a gentle boil.

3. Meanwhile, place cheese on top of baguette slices. Ladle soup into French onion soup bowls or heatproof bowls and top each with 2 cheese topped baguette slices. Place on baking sheet and broil for about 1 minute or until cheese is bubbly and baguette is golden.

Makes 6 to 8 servings.

Tip:
Look for dried mushrooms in the produce aisle near the fresh mushrooms.

Use fresh curry powder for the best flavour and be sure to store it away from heat sources and go the bulk stores or health food stores or spice markets where you can purchase a small amount if you haven't used it before. Try a little and see what you think. You can purchase Thai curry paste in grocery stores in jars or envelopes. Once it is opened, store it in the refrigerator. It has a long shelf life, but be sure to check the best before dates on the jar. Once you get a taste of both these flavourful curries, you will want to kick up the flavour in the kitchen more often.

Mild Curry Coconut Soup

By combining fresh vegetables with trendy must-have ingredients in your pantry, this divine five-ingredient Thai soup will win raves from all who sample it and make a quick weeknight meal. Curry powder is a great pantry staple to add a subtle flavour to this soup and many other weeknight meals.

Ingredients

• 1 1/2 cups (375 mL) light coconut milk
• 2 cans (85 g each) spicy Thai chili flaked light tuna
• 1 tsp (5 mL) curry powder
• 1 carrot, grated
• 1 red bell pepper, finely chopped

Preparation

1. In saucepan, stir together coconut milk, tuna and curry powder over medium heat. Add carrot and three-quarters of the red pepper and bring to boil.

2. Ladle soup into bowls and garnish with remaining chopped red pepper. Serve immediately.

Makes 4 servings.

Nutritional information per serving: 180 calories, 9 g protein, 10 g fat, 6 g saturated fat, 13 g carbohydrates, 2 g fibre, 25 mg cholesterol, 260 mg sodium.

You could also make another batch at the same time and use it to make calzones or empanadas (see variations below).

Sirloin Picadillo
Ingredients

• 2 cloves garlic, minced
• 1 onion, minced
• 1 sweet red, yellow or green pepper, finely diced
• 1 lb (500 g) extra-lean ground beef sirloin
• 1 cup (250 mL) salsa
• 1 tbsp (15 mL) chili powder
• 1 tsp (5 mL) ground cumin
• 3/4 cup (175 mL) sliced green olives
• 1/2 cup (125 mL) raisins
• 1/2 cup (125 mL) slivered almonds (optional)

1. In a large skillet over medium heat, cook garlic, onion, sweet pepper and ground beef, stirring occasionally, for 8 to 10 minutes or until beef is browned and completely cooked. Drain if necessary.

2. Add salsa, chili powder, cumin, olives and raisins; reduce heat to medium-low and simmer for 5 minutes. Add 2 to 3 tbsp (25 to 45 mL) of water if necessary. Sprinkle with almonds, if desired.

Makes 6 servings

Nutrition information per serving (with raisins): 213 calories; 18 g protein; 9 g fat; 18 g carbohydrate.

Empanadas Variation: Let filling cool completely. Roll out pastry for 2 double-crust pies and cut into forty 3-inch (8 cm) rounds; place 1 tbsp (15 mL) beef mixture on each. Moisten pastry edges with water; fold over and press edges with fork to seal. Place on a parchment paper or foil lined baking sheet; prick and brush tops with 1 beaten egg. Bake in a 425 F (220 C) oven for 10 to 15 minutes or until golden brown. Make ahead: Freeze unbaked empanadas in sealed container for up to 1 month; bake frozen in 350 F (180 C) oven for 20 to 25 minutes.

Calzones Variation: Let filling cool completely. Roll out 1 1/2 lb (750 g) thawed pizza dough; divide into 6 discs. On lightly floured surface, roll out each disc into an 8-inch (20 cm) circle. Divide filling over half of each circle; fold dough over; press firmly with fork to seal. Bake on parchment paper-lined baking sheet in 400 F (200 C) oven for 15 minutes or until golden brown.

Sausage and Squash Risotto
Preparation Time: 20 minutes
Cook Time: 25 minutes

Ingredients

• 3 fresh mild Italian sausages, about 8 oz/250 g
• 1 tbsp (15 mL) extra virgin olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 ½ cups (375 mL) Arborio rice
• 1 ½ cups (375 mL) diced squash or sweet potato
• ½ cup (125 mL) white wine
• 4 ½ cups (1.25 L) sodium reduced chicken or vegetable broth
• 1 cup (250 mL) freshly grated parmesan cheese
• 2 tbsp (25 mL) chopped fresh basil

Preparation

1. Remove casings from sausages and discard. Crumble sausage meat into large shallow saucepan and cook sausage, stirring constantly over medium high heat for about 5 minutes or until browned and no longer pink. Remove to bowl.

2. Add oil to saucepan and return to medium heat. Add onion and garlic and cook, stirring for about 3 minutes or until softened. Stir in rice to coat. Add squash and cook, stirring for 1 minute to coat well. Add wine and cook, stirring until wine evaporates.

3. Stir in 1 cup (250 mL) of the broth and cook, stirring until almost all of the liquid evaporates. Cook, stirring and adding more of the broth, about 1 cup (250 mL) at a time for about 20 minutes or until rice is tender but firm.

4. Return sausage to saucepan along with any remaining broth and cook, stirring for 5 minutes or until sausage is heated through. Stir in cheese and basil until melted and serve in shallow bowls.

Makes 4 to 6 servings

Tips

• You do not have to stir the risotto constantly, occasionally will do. Unless, of course, you want to keep someone out of your way yet still helpful in the kitchen.
• Look for Arborio rice in the rice aisle of the grocery store. It is the perfect rice to help create that creamy comforting texture to the dish.
• If you do not want to use wine, simply substitute an equal amount of broth.
• You can add any favourite flavours to risotto, sautéed mushrooms, leftover cooked chicken, pork or seafood, pasta sauce, roasted red peppers or whatever your heart desires! The tastes you can create are endless, but always comforting.
• This is delicious on it’s own but also makes a perfect first course to an entertaining meal.
• For leftover risotto be sure to make risotto cakes the next day. Add an egg and some breadcrumbs to the mixture and form little patties. Coat them in more breadcrumbs and panfry them until golden. A great side dish or snack.

Beef Ribs With Coffee Barbecue Sauce
Preparation Time: 20 minutes
Marinating Time: 2 hours
Cook Time: 1 hour 30 minutes

Ingredients

• 2 cups (500 mL) brewed coffee
• 1 cup (250 mL) fancy molasses
• ½ cup (125 mL) mango chutney
• ½ cup (125 mL) apple cider vinegar
• 1/2 cup (125 mL) ketchup
• 1 tbsp (15 mL) Worcestershire sauce
• 1 tsp (5 mL) salt
• 1 tsp (5 mL) hot pepper sauce
• 4 racks (about 4 lbs/2 kg) pork baby back ribs

1. In saucepan combine coffee, molasses, chutney, vinegar, ketchup, Worcestershire sauce, salt and hot sauce; bring to boil. Reduce heat and simmer for about 15 minutes or until reduced to 3 cups (750 mL).

2. Meanwhile, cut ribs into 2-rib portions and place in large roasting pan. Pour sauce over ribs, turning to coat and let cool. Cover with foil and refrigerate for at least 2 hours or up to 12 hours.

3. Bake, covered in 325 F (160 C) oven for 1 hour. Uncover and turn ribs, bake for about 30 minutes or until meat almost falls off the bone. Remove ribs to serving platter. Spoon off fat from barbecue sauce and pour into pitcher; serve with ribs.

Makes 6 servings

Chocolate Caramel Cookie
Preparation Time: 20 minutes
Bake Time: 12 minutes for each baking sheet

Ingredients

• 1 cup (250 mL) butter, softened
• 1 cup (250 mL) packed brown sugar
• 1/2 cup (125 mL) granulated sugar
• 2 eggs
• 1 tbsp (15 mL) vanilla
• 3 cups (750 mL) all-purpose flour
• 1/2 tsp (2 mL) baking powder
• 1/2 tsp (2 mL) baking soda
• 1/4 tsp (1 mL) salt
• 1 bag (300 g) mini chocolate chips
• 4 bars (52 g each) caramel filled chocolate bars or candies (such as Caramilk or Rolo)

1. In large bowl, beat butter until light. Add brown and granulated sugar and beat until fluffy. Beat in eggs, one at a time until combined. Beat in vanilla.

2. In another bowl, whisk together flour, baking powder, soda and salt. Stir into butter mixture until combined. Add chocolate chips and stir to distribute evenly.

3. Break chocolate bars into individual squares; set aside. Using tablespoon, scoop dough into hands; roll into ball. Make a small indentation with finger to insert chocolate square piece and roll again to cover chocolate and form ball. Place on parchment paper lined baking sheet, about 2 inches (5 cm) apart. Bake in 350 F (180 C) oven for about 12 minutes or until light golden. Let cool for 5 minutes in pan on rack. Remove to cooling rack and let cool completely. Repeat with remaining dough.

Makes about 36 cookies

Freezer Storage: You can freeze the cookie dough or the baked cookies in an airtight container for up to 1 month. Let thaw at room temperature.

Room temperature storage: Store cookies in cookie tin for up to three days.

So why not tap that history to grow a little romance of your own on Valentine's Day? This three-course meal isn't speedy, but the effort will win you the admiration of your love.

Start by making the pots de creme (the recipe makes an extra two servings in case you're craving more chocolate later) to give them plenty of time to chill. Then get all your ingredients organized and prepped. Everything else will go together without too much trouble.

Cream of Cauliflower and Rosemary Soup
Preparation Time: 5 minutes
Cook Time: 15 minutes

Ingredients

• 1 tbsp (15 mL) butter
• 1 shallot, chopped
• 2 sprigs fresh rosemary, finely minced
• 1 tbsp (15 mL) all-purpose flour
• 1 cup (250 mL) milk
• 1/2 cup (125 mL) 35% whipping cream
• 12 oz (340 g) frozen cauliflower, thawed
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) ground white pepper
• Rosemary olive oil or other herbed oil

1. In saucepan melt butter over medium-high; add shallot and rosemary and saute until shallot is tender, 3 to 4 minutes. Add flour and stir to coat. Cook for 1 minute, whisk in milk and cream. Add cauliflower, salt and pepper. Cook, stirring frequently, until cauliflower is very soft and mixture has thickened.

2. Using an immersion blender or working in batches in a regular blender, puree mixture until very smooth. Adjust seasoning with additional salt and pepper, if needed. Drizzle with rosemary oil.

Makes 2 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 756 calories; 291 calories from fat (38 per cent of total calories); 33 g fat (19 g saturated; 1 g trans fats); 81 mg cholesterol; 89 g carbohydrate; 29 g protein; 4 g fibre; 513 mg sodium.


Rosemary Seared Tenderloin With Honeyed Sweet Potato and Blue Cheese Green Beans
Preparation Time: 20 minutes
Cook Time: 25 minutes

Ingredients

• 2 medium or 1 large sweet potato
• 2 tbsp (30 mL) each butter and liquid honey
• 1/2 tsp (2 mL) each salt and ground black pepper

Beef Tenderloin

• 1 lb (500 g) beef tenderloin, cut into 2 steaks (or 2-8 oz/250 g steaks)
• 1/2 tsp (2 mL) salt
• 2 sprigs fresh rosemary, finely minced
• 2 tbsp (30 mL) butter
• 1 tbsp (15 mL) vegetable or canola oil

Blue Cheese Green Beans

• 8 oz (250 g) trimmed green beans
• 3 tbsp (45 mL) crumbled blue cheese (such as Gorgonzola)
• Salt and ground black pepper, to taste
• 3 tbsp (45 mL) toasted sliced almonds (optional)

1. Prick sweet potato all over with a fork. Microwave on High for 5 to 6 minutes or until completely tender. Let cool slightly. Peel and mash potato in small bowl. Stir in butter, honey, salt and pepper. Cover and keep warm.

2. Beef Tenderloin: Rub salt and rosemary all over steaks. In large oven-safe skillet heat butter and oil over medium-high. Sear steaks on each side until well-browned, 2 to 3 minutes per side. Place skillet in 350 F (180C) oven and cook until meat thermometer inserted in centre reaches 125 F (52 C). Remove from oven, tent with foil and let rest for 10 minutes.

3. Blue Cheese Green Beans: Meanwhile, bring small saucepan of water to boil. Add beans and cover. Boil until bright green and just tender, about 3 minutes. Drain beans, then transfer to a bowl. Add blue cheese, salt and pepper; toss to combine. Sprinkle with almonds, if using.

4. Serve steaks with sweet potato and green beans.

Makes 2 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 758 calories; 381 calories from fat (50 per cent of total calories); 43 g fat (19 g saturated; 0 g trans fats); 218 mg cholesterol; 39 g carbohydrate; 55 g protein; 7 g fibre; 1,296 mg sodium.

Milk Chocolate Rosemary Pots de Creme
Preparation Time: 15 minutes
Cook Time: 1 hour 30 minutes
Chilling Time: 2 hours

Ingredients

• 1 cup (250 mL) 35% whipping cream
• 1/4 cup (50 mL) milk
• 2 sprigs fresh rosemary, chopped
• 1/4 tsp (1 mL) grated orange rind
• 3 egg yolks
• 2 tbsp (30 mL) granulated sugar
• 3 oz (90 g) milk chocolate, chopped
• Whipped cream

Preparation

1. In small saucepan set over medium heat, combine cream, milk, rosemary and orange rind. Bring to a simmer; remove from heat and cover. Let steep for 30 minutes.

2. Set four 4-oz (125 mL) small ramekins inside a 9-inch (23 cm) square baking pan; set aside.
In a bowl, whisk together egg yolks and sugar.

3. Return cream mixture to medium heat until steaming. While continuously whisking egg mixture, drizzle warm cream mixture very slowly into egg yolks. Add milk chocolate and whisk until melted. Using a fine mesh strainer, strain mixture into a liquid measuring cup with a pouring spout. Discard any solids.

4. Carefully pour liquid into prepared ramekins. Pour hot water into outer pan to come halfway up the sides of the ramekins. Carefully place pan in oven and cover loosely with foil. Bake in 325 F (160 C) oven until set and the centres just barely jiggle, 55 to 65 minutes. Remove ramekins from water and chill until completely cold, at least 2 hours. Serve with dollop of whipped cream.

Makes 4 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 436 calories; 312 calories from fat (72 per cent of total calories); 35 g fat (21 g saturated; 1 g trans fats); 264 mg cholesterol; 26 g carbohydrate; 5 g protein; 1 g fibre; 51 mg sodium.

With the power of food and flavour you can bring a little sunshine and springtime early to your place. Using vibrant flavours and colourful ingredients, you can brighten your plate and your mood.

Delicious nutty bulgur is a great grain to enjoy hot or cold, and in a salad full of crunch and colour, it's a big winner. Look for bulgur where they sell dried beans in most grocery stores or in bulk food stores. And even though you might not have the barbecue handy (because it's covered with snow) you can still enjoy burgers with a twist done right in your skillet on the stove.

Turkey burgers are lean and full of fresh ginger, coriander and garlic to keep you humming a tasty tune right into spring. Get ready, because dinner is served.

Fresh Coriander Turkey Burgers
Preparation Time: 15 minutes
Cook Time: 15 minutes

Ground turkey or chicken is an extra lean ground meat and is the perfect foil for plenty of flavour. Feel free to serve these patties on buns or enjoy them on their own, they are just as tasty.

Ingredients

• 1 egg, lightly beaten
• 2 tbsp (25 mL) sodium reduced soy sauce
• 2 green onions, chopped
• 2 cloves garlic, minced
• 1 tbsp (15 mL) minced fresh ginger
• 1/3 cup (75 mL) chopped fresh coriander leaves
• 1/3 cup (75 mL) dry breadcrumbs or crushed crackers
• ¼ tsp (1 mL) pepper
• 1 lb (500 g) extra lean ground turkey or chicken

1. In a large bowl, whisk together egg and soy sauce. Stir in onions, garlic, ginger, coriander, breadcrumbs and pepper. Add turkey and using hands, mix turkey into egg mixture until evenly distributed. Shape into 4 patties about ½ inch (1 cm) thick.

2. Place patties in large non-stick skillet over medium-high heat; cover and cook for about 15 minutes, turning once or until no longer pink inside.

Makes 4 servings.

Ingredients

• 4 lamb shanks
• Salt and pepper
• 1/4 cup (50 mL) all purpose flour
• 7 tbsp canola oil, divided
• 2 onions, chopped, divided
• 2 each carrots and stalks celery, sliced
• 6 cloves garlic, chopped
• 4 cups (1 L) chicken stock
• Half bottle dry red wine
• 3 russet potatoes, peeled and quartered
• 1 beet, roasted and peeled
• 1/4 cup (60 mL) 35% whipping cream
• 1/4 cup (60 mL) butter
• 8 sprigs fresh rosemary, divided
• 6 sprigs fresh thyme
• 1 cup (250 mL) dry bread crumbs or panko breadcrumbs
• 2 eggs

Preparation

Season lamb with salt and pepper and coat in flour. In a large skillet, heat 3 tbsp (45 mL) of the oil over medium high heat; add lamb shanks and sear all sides, about two minutes per side. Remove to roasting pan and wipe out skillet.

Add 2 tbsp (30 mL) of the oil to the pan and heat over medium heat. Sauté one of the onions, carrots and celery and half of the garlic until they just begin to brown, about 6 minutes. Add chicken stock, stirring and bring to the boil. Pour over lamb shanks and add wine. Sprinkle with half of the rosemary and thyme. Cover with foil and braise in 300 F (160 C) oven for 3 1/2 hours, uncover and cook until lamb is browned and fall off the bone tender, about 30 minutes. Remove lamb shanks and pull meat off the bones; reserve meat. Strain braising juices and separate the fat from the juices.

Transfer juices to a small pot and simmer and reduce by about three quarters until it is a thick demi-glaze; set aside.

Steam potatoes over boiling water until very tender, about 15 minutes. Using a ricer or food mill, mash potatoes. In heatproof bowl, blend potatoes with cream, butter, and season to taste with salt. Using fine side of a grater; grate 2 tbsp (30 mL) of the beet and set aside.

In a large skillet, heat 2 tbsp (30 mL) of oil over medium heat and caramelize remaining onion and garlic until deep golden brown, about 20 minutes; set aside.

Stem remaining rosemary and thyme and chop finely. In large bowl, mix lamb meat, 1/3 cup (75 mL) of the demi glaze, onion mixture, bread crumbs, eggs and rosemary and thyme.

Line a muffin tin with 8 paper liners. With cooking spray, generously spray interior of liners. Spoon lamb mixture into liners. Bake in 300 F (160 C) until cakes are fully set, yet still moist, about 14 minutes.

Reheat potatoes by covering the bowl with aluminum foil and placing it over a pot of boiling water for 5 minutes. When potatoes are hot, blend in grated beet until shockingly pink. Use a piping bag or a knife to ice the lamb cupcakes with the potato mixture. Serve any remaining demi glaze with the cupcakes.

If you made it to this point, nice work!

Ingredients

• 1 lb (500 g) fresh or frozen meat or cheese tortellini
• 8 cups (2 L) chicken or vegetable stock
• 2 tbsp (25 mL) chopped fresh Italian parsley or basil
• 1/4 cup (50 mL) grated Parmesan cheese

Preparation

• In a large pot of boiling salted water, cook tortellini for 8 minutes or until they float to the top. Drain; set aside.
• Meanwhile, in saucepan, bring chicken stock and parsley to boil. Stir in tortellini; simmer for 5 minutes. Serve in deep soup bowls sprinkled with Parmesan.

Makes 4 servings.

Tip: For a heartier soup, stir in 1 cup (250 mL) frozen mixed vegetables with tortellini.

For more recipes, please visit emilyrichardscooks.ca.

• 2 tsp vegetable oil
• 1 cup finely diced onion
• 2 tsp crushed garlic
• 1/2 cup finely diced carrots
• 12 oz extra-lean ground beef
• 1 Tbsp all-purpose flour
• 1 Tbsp tomato paste
• 1/4 cup beef (or chicken) stock
• 1/2 cup tomato sauce (or store-bought spaghetti sauce)
• 1/2 tsp dried basil leaves pinch of salt and pepper
• 1/2 cup frozen green peas

• 1 1/2 lb Yukon Gold potatoes, peeled and cubed
• 2 Tbsp olive oil
• 3 Tbsp canned evaporated milk (2%) (or lower fat milk)
• 3 Tbsp grated Parmesan cheese
• 1/4 tsp salt
• pinch of pepper
• 3/4 cup shredded cheddar cheese

• 2 Tbsp chopped fresh basil (optional)

Preparation

1.    Preheat the oven to 350°F. Lightly coat an 8-inch-square baking dish with cooking spray.

2.    Place a large, nonstick skillet lightly coated with cooking spray over medium-high heat. Add the oil and onion and sauté for 3 minutes. Add the garlic and carrots and sauté for 3 minutes. Add the ground beef and sauté for 5 minutes or until no longer pink, breaking up the meat as it cooks.

3.    Add the flour and cook for 1 minute. Add the tomato paste, stock, tomato sauce, basil leaves and salt and pepper. Cover and cook on low heat for 3 minutes or until thickened. Add the frozen peas. Place in a baking dish.

4.    Meanwhile, cover the potatoes with water in a pot, and boil for 10 minutes or just until tender. Drain and add the olive oil, milk, Parmesan cheese and salt and pepper. Mash until smooth.

5.    Spread the mashed potatoes over the beef mixture in the baking dish. Sprinkle with cheddar cheese and bake for 20 minutes or until hot. Garnish with fresh basil.

Nutritional Analysis per Serving

• Calories    230
• Protein    23 g
• Fat    8.9 g
• Saturated Fat    2.6 g
• Carbohydrates    15 g
• Cholesterol    30 mg
• Sodium    214 mg
• Fiber    2.3 g

Chicken Fajitas
Serves 6
Prep Time: 20 minutes
Cook Time: 20 minutes
Make Ahead: Prepare the filling up to a day in advance and refrigerate. Add 5 minutes to the baking time.

Tex mex food is an all-time kids' favorite. These fajitas are creamy and rich, but without the fat of regular fajitas, which are loaded with a lot of cheese, sour cream, guacamole and beef. My version has plenty of vegetables, along with some light cheese and sour cream. Easy to make, and the whole family loves them.

Ingredients

• 8 oz skinless boneless chicken breasts (about 2 breasts)
• 2 tsp vegetable oil
• 1 1/2 cups thinly sliced white onion
• 1 1/2 tsp finely chopped garlic
• 1 1/2 cups red bell pepper, cut into strips
• 1/4 cup chopped parsley or cilantro
• 3 Tbsp chopped green onions
• 6 small (6-inch) flour tortillas
• 1/2 cup shredded light cheddar cheese
• 1/3 cup medium salsa
• 1/4 cup low-fat sour cream

Preparation

1.    Preheat the oven to 425°F. Line a baking sheet with foil and lightly coat with cooking spray.

2.    Lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Cook the chicken for about 8 minutes or until cooked and no longer pink. Let rest for 10 minutes, then slice thinly. Wipe out pan.

3.    Add the oil to the pan and brown the onion and garlic, about 4 minutes. Reduce the heat to medium. Stir in the red pepper strips and cook until softened, about 5 minutes. Remove the pan from the heat. Stir in the parsley or cilantro, green onions and cooked chicken.

4.    Divide the mixture among the tortillas. Top with the cheese, salsa and sour cream. Roll up.

5.    Place on the prepared baking sheet. Bake in the center of the oven for 5 minutes or until the fajitas are heated through and the cheese has melted. Cut in half and serve immediately.

Nutritional Analysis per Serving (1 fajita)

• Calories    220
• Protein    14 g
• Fat    7.5 g
• Saturated Fat    2.5 g
• Carbohydrates    23 g
• Cholesterol    29 mg
• Sodium    340 mg
• Fiber    2.1 g

Peanut Butter and Jam Muffins
Serves 12
Prep Time: 15 minutes
Bake Time: 15 minutes
Make Ahead: Bake up to a day in advance or freeze for up to 2 weeks.

You can't find a better combination than peanut butter and jam. Always use natural peanut butter (the kind that contains peanuts only). The other types often contain hydrogenated vegetable oil and icing sugar. If you're baking for someone with a peanut allergy, try using other nut butters or soy butter.

Ingredients

• 3 Tbsp vegetable oil
• 3/4 cup granulated sugar
• 1 large ripe banana (about 1/2 cup)
• 3 Tbsp smooth natural peanut butter
• 1 large egg
• 2/3 cup low-fat sour cream
• 1 tsp vanilla extract
• 1 cup all-purpose flour
• 1/4 cup whole wheat flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• pinch of salt
• 3 Tbsp raspberry jam

Preparation

1.    Preheat oven to 350°F. Lightly coat a 12-cup muffin tin with cooking spray.

2.    Using a whisk or electric beaters, combine the oil, sugar, banana, peanut butter, egg, sour cream and vanilla in a large bowl. Beat until smooth.

3.    In another bowl, combine both flours, baking powder, baking soda, cinnamon and salt with a wooden spoon. Add the dry ingredients to the wet ingredients gradually and stir until the dry ingredients are just moistened.

4.    Divide the mixture among the prepared muffin cups. Bake for 15 to 18 minutes, or until a tester inserted in the middle of a muffin comes out clean. Press gently in the center of each muffin to make an indent and place a small amount of the jam inside.

Nutritional Analysis per Serving (1 muffin)

• Calories    251
• Protein    3.8 g
• Fat    7.5 g
• Saturated Fat    1.3 g
• Carbohydrates    43 g
• Cholesterol    22 mg
• Sodium    160 mg
• Fiber    1.2 g